In our last blog, we discussed the causes of heart disease and offered guidance as to identifying early symptoms of a heart attack or the onset of heart disease. In a follow-up to that piece, we now examine the proactive steps that seniors (and their families) can take to maintain a healthy heart and avoid illness. While all these tips are somewhat intuitive, we all can use a little refresher course now and again.

If you are over the age of 65 and want to protect your heart health, take a few moments to read through these recommendations.

Commit to being more physically active: Everyone can find an appropriate level of exercise, regardless of age or ability. Consult with your physician about the type of activities that would be best for you, given your current health situation. Seniors should target 150 minutes (2.5 hours) of physical activity each week, spread out over all 7 days. Exercise does not have to be strenuous or unpleasant – seniors can walk, dance, bike, garden, or join a bowling league! The less time spent sitting every day, the better.
Smokers should immediately quit: If you are still smoking, it is past time to quit. Smoking represents the leading cause of avoidable death, and it is never too late to give it up. Research shows that even quitting in later life can reduce the risk of heart disease, stroke, and cancer significantly.
Maintain a healthy weight: Balancing calories in and calories out is as important in senior years as it was decades ago. In addition to physical exercise, limiting portion size and developing better eating habits can help moderate weight gain.
Establish a heart-healthy diet plan: If you haven’t already modified your diet, today is a great day to start. Select foods that are low in saturated fats, added sugars, and salt, which can cause edema in the legs and feet. Seniors should consume fruits, vegetables, and foods high in fiber. click here to learn more about the Dietary Approaches to Stop Hypertension (DASH) eating plan.
Learn to manage stress: Learning to relax and cope with problems calmly is integral to improving physical and emotional health. To learn more about stress management techniques, visit the National Center for Complementary and Integrative Health.
Pay attention to other health issues: Those already living with diabetes, high blood pressure, or high cholesterol should follow all of their doctor’s instructions to keep those conditions under control.
Reconsider the second glass of wine: Seniors shouldn’t drink a lot of alcohol – in fact, women should limit themselves to only one alcoholic drink per day (2 for men).

Checklist for Your Physician

Seniors can ask their doctor specific questions to learn more about their unique risk for heart disease. Sample questions may include:

What is my risk for heart disease?
What is my blood pressure? Is it within the normal range?
What are my total cholesterol, LDL, HDL, and triglycerides levels?
Do I need to lose weight?
What is my blood sugar level? Am I at risk for diabetes?
How much exercise do I need to help protect my heart?
Do you have any recommendations for a heart-healthy eating plan?
How can I tell if I’m having a heart attack?

Scientists are learning more every day about what causes the blood vessels and the heart to age as they do. They have also identified risk factors that increase the odds that a senior will develop heart disease.

In the near future, early interventions or treatments that retard the heart’s aging process could prevent or delay the onset of heart disease or stroke. While we are awaiting these new treatments to be developed and brought to market, a simple healthy lifestyle is the best prevention for heart disease.

A Banyan Residence is an assisted living and memory care center located in The Villages.